Constipation can lead to numerous health problems, from inflammation to more severe conditions. When our bodies digest food, the waste or leftover material needs to be expelled. If it remains in our colon, it can result in bacterial overgrowth, leading to numerous inflammatory changes throughout our bodies. Today, I’ll share several ways to promote regular bowel movements, which can improve your overall health.
The Importance of Hydration
A common issue leading to constipation is a lack of hydration. If our bodies are not sufficiently hydrated, our organs, tissues, glands, and cells, including our colon, will suffer. Stool can dry up, leading to constipation. Constipation can cause bloating, a feeling of heaviness, and fatigue. Therefore, it’s important to drink plenty of water throughout the day, even when you’re not thirsty.
Physical Activity
One of the most effective ways to combat constipation and promote regular bowel movements is by staying active. Physical activities like walking or exercising stimulate the nervous system, which in turn, stimulates the colon. Movement increases peristalsis, the wave-like motion within the colon that moves waste out of the body. Even just moving around after meals can help keep your glucose levels down, making you more insulin sensitive and reducing fatigue.
Dietary Fiber and Probiotics
Dietary fiber is essential for regular bowel movements. Soluble fiber found in fruits, vegetables, chia seeds, and flax seeds is particularly beneficial. These foods act as prebiotics, feeding your microbiome and promoting a healthier digestive system. Consuming probiotics found in yogurts, kefir, kimchi, sauerkraut, and other fermented foods can also help maintain a healthy digestive system.
Healthy Fats
Healthy fats like olive oil, avocados, and nuts not only promote cardiovascular health but are also beneficial for your digestive system. As a simple trick, try swallowing a tablespoon of extra virgin olive oil, chased with a bit of water, a few times a day. This can help lubricate your digestive tract and alleviate constipation.
Adopting a Squatting Position
When using the toilet, raising your knees higher than your hips, for instance by using a stool to rest your feet on, can help increase the rectal canal angle and allow key pelvic muscles to relax. This position makes bowel movements easier.
Hot Beverages and Abdominal Massage
Hot beverages can stimulate peristalsis, making bowel movements easier. Even a warm cup of tea can help. Additionally, gentle abdominal massages can stimulate acupressure points and promote movement in the colon.
Senna and Prunes
As a last resort, consider using senna, an herbal laxative that comes in teas or capsules. This can stimulate the nerves in the colon, promoting bowel movements. Also, prunes or prune juice have been proven to stimulate the colon and expedite bowel movements.
Maintaining a healthy colon is key to overall health and happiness. However, it’s essential to avoid processed, refined foods that lack fiber and can contribute to constipation. Stick to a diet rich in fruits, vegetables, whole grains, and fatty fish. By keeping your body hydrated, staying active, and eating a healthy diet, you can ensure your digestive system functions optimally. Please share this video with your friends and family and leave your comments below. Have a great day!
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